Lifting Programs: Week of 2.5.18

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Week of 2.5.18

POWERLIFTING
Day 1:
1a) Front squat: 4×5-7 moderate
1b) Russian KB swings: 4×12-15 heavy
2) Back squat @ 30×1 tempo: 5×5 heavier than last week across
3a) Seated behind-the-neck barbell press @ 21×1: 3×4-6 heavy
3b) Barbell Bradford press: 3×6-8 at same weight as BTN press
4) GHD back extensions: 4×10

Day 2:
1) Deadlift @ 30×1 tempo: 5×5 heavier than last week across
2) Bench press @ 30×1 tempo: 5×5 heavier than last week across
3a) Double KB front rack reverse lunge @ 30×1: 3×4-6 ea leg
3b) Double KB bottom of front squat squat: 3x:20-:30
4) Glute-ham raises: 3×5-7

Day 3:
1a) DB standing alternating press @ 20×1: 4×5-7 ea arm heavier than last week across
1b) Single arm DB push press: 4×6 ea arm heaviest possible
2a) Deficit push-ups @ 2020: 4×6-12
2b) Chin-ups: 4x :25 max reps
3) Lateral box step-ups: 3×4-6 ea leg heavier than last week
4a) Strict hanging tuck L-sit hold: 4x :30 accumulated
4b) Floor wipers (DB ea hand): 4×20 (feet to each DB is 1 rep)
5) Stretch

WEIGHTLIFTING
Day 1:
1) Tall snatch + high hang snatch + OH squat, 2+2+2: 3 sets building slightly (weight will be light/moderate)
2) Low hang snatch (just off floor): 5×3 heavy across
3) Snatch pull: 3×3 heavier than Part 2
4) Back squat @ 30×1 tempo: 5×5 heavier than last week across

Day 2:
1) Squat clean thruster: 4×3 heavy across
2) Front squat + jerk, 2+1: 4 sets heavier than last week across
3) Bench press @ 30×1 tempo: 5×5 heavier than last week across
4) GHD back extensions: 4×10

Day 3:
1a) DB standing alternating press @ 20×1: 4×5-7 ea arm heavier than last week across
1b) Single arm DB push press: 4×6 ea arm heaviest possible
2a) Deficit push-ups @ 2020: 4×6-12
2b) Chin-ups: 4x :25 max reps
3) Lateral box step-ups: 3×4-6 ea leg heavier than last week
4a) Strict hanging tuck L-sit hold: 4x :30 accumulated
4b) Floor wipers (DB ea hand): 4×20 (feet to each DB is 1 rep)
5) Stretch

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